Comparing Nutrients in 5 ounces Blanched Almonds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Blanched Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	29% 836kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	6.53% 4.73g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	1.54% 1.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.043g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	19% 7.23g	38g per day for Men 19-50 years
Protein	54% 30.3g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	33.5% 335mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.65mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.7% 62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Blanched Almonds have 1.4 times more Vitamin B2, 3.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.7 times more Vitamin B1 than Blanched Almonds.
• Both Blanched Almonds and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Blanched Almonds have 1.5 times more Calcium, 11.8 times more Copper, 24.4 times more Magnesium, 10.4 times more Manganese, 8.7 times more Phosphorus, 10 times more Potassium, 8 times more Selenium and 6.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 23.2 times more Sodium and 9.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 2.5 times more Energy, 11.7 times more Fat, 4 times more Saturated Fat, 24.9 times more Omega 6, 1.4 times more Sugars, 1.9 times more Fiber and 5.6 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.5 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 5 oz.